Chest Building

Tips and

Workouts

Structure Of Chest

The Chest is made up of two muscles:

1. Pectoralis Major

2. Pectoralis Minor

The pectoralis major brings the humerus

across the body while the pectoralis minor

moves the shoulders forward.

Tips for Chest Development

• You want to have the inside/outside and the

upper/lower pectorals developed.

• When raising your arms up you want to make

sure that you have enough thickness so your

chest doesn't disappear.

• When you flex you want to be able to see

striations.

• You want to have thick pectoral muscle mass.

Chest Exercise

• Push Ups:

Much like bench press, this exercise allows

you to grow your chest. You can vary the

angle and arm width to both focus more

weight onto the chest.

Push Ups are the best exercise for the

chest, as it don’t require any kind of

machine of weight.

• Bench Press:

Bench Press comes in three different flavors:

Flat, Incline, Decline. Each target specific

area of the chest.

• Dips and Flys:

Find a set of dip bars, hoist yourself up by

the arms and tuck your legs.

Then slowly lower yourself until the elbows

are at a 90 degree angle, and then push

back up.

Use Dumbbells

• Dumbbells will give you different kind of

tension on your chest. Make sure that you

don't get locked into using the barbell on

inclines all the time, or any of your angles for

that matter.

Stretch for Size

• If you want to grow the size of your chest.

Then stretch as much as you body allows

you.

• Giving your upper pecs a good stretch,

particularly if they've been undertrained, will

help to create an environment for much-

needed growth.